The Effects of Caffeine on Nutrition

Caffeine is found in coffee, colas, black tea, green tea, chocolate, cocoa and in some over-the-counter pain-relief medications. Caffeine affects metabolism and stimulates the body's central nervous system. Caffeinated drinks are popular not just for taste and convenience but also for their ability to increase energy, lift spirits, relieve headaches, improve mental clarity and boost athletic performance. Caffeine and caffeinated beverages have been associated with several nutritional problems and also with numerous health benefits.

Mineral Loss

• Caffeine is a diuretic, which means it increases urination. Frequent urination may result in significant loss of several minerals: calcium, magnesium, sodium and potassium. Calcium is important for strong bones, healthy teeth and certain muscle and nerve functions. Magnesium converts food you eat into energy the body can use. It also helps keep teeth, bones and muscles functioning well. Sodium regulates the amount of water in the body. Potassium regulates pH balance, helps maintain fluid balance and helps utilize carbohydrates and protein for energy. It is also important to muscle contraction and nerve transmission.

Iron Absorption

• Consuming coffee, tea or cola with a meal may inhibit absorption of iron. This is because these beverages contain tannins, which bind with iron and block its absorption. Iron is necessary for efficient delivery of oxygen throughout the body. It also plays a role in mood, cognitive function and immunity.

Dehydration

• Caffeine's diuretic effect can lead to dehydration. Because water is essential to the transport of nutrients within the body, chronic dehydration can cause or aggravate nutritional inadequacies.

Nutritional Solutions

• Do not consume caffeinated beverages within an hour of a meal.

  Increase calcium intake. This can be as easy as adding some milk to your coffee.

  Make dark leafy greens, beans and broccoli a regular part of your diet. These foods are rich in calcium and they will also boost your intake of iron and magnesium.

  Make sure you do not regularly replace nutrient-rich foods with sugary, caffeinated drinks.

  Drink an extra cup of water for every one or two caffeinated beverages you consume. This will help counteract the diuretic effects of caffeine.

Health Benefits

• Not only does caffeine help people feel more alert and energetic, it may also provide protection against health problems such as diabetes, Parkinson's disease, heart disease, colon cancer and gallstones, according to WebMD.

Warnings

• In addition to nutritional problems, consuming too much caffeine may cause or aggravate insomnia, anxiety, restlessness and irritability. It may also cause increased heart rate, nausea and headaches. If you experience any of these symptoms along with increased caffeine consumption, reduce caffeine intake and observe changes.